Vegan Miso Cauiflower Mashed “Taters”

Vegan Mashed Cauliflower with Mushroom Miso Gravy Broccoli and Peas
Vegan Mashed Cauliflower with Mushroom Miso Gravy Broccoli and Peas

If you think you’re the only one with a picky eater in the family, this one’s for you. It tastes just like mashed potatoes. I’ve made a few different mashed cauliflower recipes and any time I feed them to people in transition to a healthier diet, they can’t tell the difference between the cauliflower and potatoes.

Mashed “Taters”: 

  • 1 head of cauliflower
  • 1/8 cup of chickpea miso
  • 1/4 tsp. himalayan salt
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/2 tsp. garam masala powder

Instructions: Wash, chop and steam or boil your cauliflower until it’s tender. (You can do this raw if you like, however cruciferous vegetables are high in goitrogens which can mess with the thyroid when eaten raw in abundance so I prefer to cook them once in a while.) Take your softened cauliflower and place in the food processor, or high powered blender. Add your miso and seasoning and process until you reach your desired consistency. I like them to be very smooth and fluffy, or you can make them chunky. Make sure to stir thoroughly to ensure you don’t have any chunks of miso that didn’t get mixed in.

Note: If you want to feed more than 2 people generously, you may want to use 2 heads of cauiflower.  The recipe can be duplicated, and you can add about 1/4 cup of chickpea miso to the mixture which should be enough 🙂

Miso Mushroom Gravy:

  • 1-2 cups of mixed mushrooms of choice (shaitake, maitake, etc) or
  • Brown Mushrooms
  • 1/4 cup chickpea miso
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1-2 cups of hot water

Instructions: If you’re using dried mushrooms, let them soak in 1-2 cups of water for 10 minutes or until soft. Then add to a pot and boil for 5-10 minutes. Remove from heat and place in your Vitamix, add miso and seasoning and blend until the mixture is creamy. You may want to add less water to start and continue to add more in until you get the right consistency for your preference.

5 Rawesome Facts about this Meal

1. In one medium head of cauliflower you get 11.3 grams of protein, 29.2 grams of carbs and 1.6 grams of fat.

2. Cauliflower can also aid digestive troubles because it’s high in dietary fiber, helping you cleanse your digestive system and escort toxins out from the body.

3. Cauliflower is high in Vitamin C an antioxidant that can help protect your immune system from dis-ease and keep you looking and feeling young.

4. Cauliflower is rich in Vitamin K & Omega 3 fatty acids making it a helper in reducing and relieving inflammation in the body.

5. Mushrooms have antibacterial, antibiotic and antioxidant properties, proteins, vitamins and minerals that help protect the immune system. Mushrooms contain antibiotics that are very much like penicillin which happens to be extracted from mushrooms) so can help inhibit  microbial and fungal infections.


Sheleana Aiyana

Sheleana is passionate about getting back to nature through real food and empowering women to walk the feminine path of self-care and deep self-awareness. She's a birth doula in Vancouver, BC She's an avid reader, intuitive culinary goddess and cat lady in the making.